VO2Max

Absa Cape Epic Workout 8

  • Cycling
  • 1h 17mTime
  • 92Stress
  • 0.85Intensity
  • 260Popularity

About this workout

This VO2 max workout features two sets of 3x3-minute efforts at 115% FTP, perfect for boosting your aerobic ceiling and preparing for those tough climbs during the Absa Cape Epic. Use this session to build the capacity to respond to race kicks and maintain pace in competitive scenarios.

jayjay77

Workout structure

  • 1:10 min @ 44% (44w)
  • 1:10 min @ 52% (52w)
  • 1:10 min @ 57% (57w)
  • 1:10 min @ 62% (62w)
  • 1:10 min @ 67% (67w)
  • 1:10 min @ 75% (75w)
  • 30 sec @ 109% (109w)
  • 3 min @ 50% (50w)
  • 30 sec @ 109% (109w)
  • 5 min @ 50% (50w)
  • 3X
    • 3 min @ 115% (115w)
    • 3 min @ 30% (30w)
  • 15 min @ 82% (82w)
  • 3X
    • 3 min @ 30% (30w)
    • 3 min @ 115% (115w)
  • 10 min @ 50% (50w)